Weight Loss MRC Blog

Cherish Your Heart: A Practical Path to Wellness with Lifestyle Changes & GLP-1 Support

February 1, 2025

Did you know that in a year, the average human heart will beat 35 million times? That’s roughly 100,000 times every single day! According to the CDC, heart disease remains the leading cause of death for both men and women in the United States, claiming a life roughly every 34 seconds. That's a sobering statistic, but the good news is that we have the power to significantly reduce our risk. There are some organs that we can live without, but our heart is not one of them. You only get one, so it’s important to take care of this organ that’s responsible for the pumping of blood and delivery of oxygen and nutrients to all the other parts of our body. By understanding the factors that contribute to heart disease and adopting a proactive approach to our health, we can keep our hearts beating strong for years to come.

What’s Really At Stake with an Unhealthy Heart

Heart disease is an umbrella term that encompasses various conditions that can affect the heart. One of the most common conditions of the heart is coronary artery disease (also referred to as CAD). This is the most common type of heart disease and occurs when plaque builds up inside the coronary arteries, restricting blood flow to the heart. Symptoms can include chest pain (angina), shortness of breath, and ultimately, a heart attack. Heart failure is another condition that can develop when the heart is unable to pump enough blood to meet the body’s needs. Symptoms of heart failure can include fatigue, shortness of breath, and swelling of the legs and ankles. Arrhythmias are a third type of heart condition that occur when the heart beats irregularly. Arrhythmias can cause palpitations, dizziness, and fainting. In severe cases, arrhythmias can actually be life-threatening!

The statistics on heart disease are alarming and highlight the urgent need for awareness and preventative action when it comes to keeping our hearts healthy:

  • According to the CDC, in 2022 there were 702,880 people who died from heart disease. – that's 1 in every 5 deaths.
  • Someone has a heart attack in the United States every 40 seconds.
  • Around 1 in 20 adults aged 20 and older have CAD (roughly 5%)
  • In 2022 alone, 1 out of ever 5 deaths from cardiovascular diseased occurred in adults under the age of 65.
  • About 1 in 5 heart attacks are silent (going unnoticed by the individual but still causing damage to the heart)

As you can see from the statistics above, age is not an indicator of who can be affected by cardiovascular diseases and conditions. Heart conditions can affect individuals of all ages. So, it’s important that from early adulthood we are taking steps and making choices that have a positive impact on our hearts. In addition to being costly to our lives and wellbeing, heart disease also takes a toll on our economy, costing about $252.2 billion from 2019 to 2020. This includes the cost of health care services, medicines, and lost productivity due to death. 

The Power of Prevention: Lifestyle Changes for a Healthy Heart

While some risk factors for heart disease, like family history and age, are beyond our control, many others are modifiable through lifestyle changes. Here are some key steps you can take to protect your heart:

  • Eat a heart-healthy diet. Focus on fruits, vegetables, whole grains, lean protein, and healthy fats. Limit saturated and trans fats, added sugars, and excessive amounts of cholesterol and sodium. A plate that’s 50% vegetables, 25% protein, and 25% healthy carbohydrates is an easy guide for those who aren’t sure where or how to start eating healthier. Try to limit meals out, as restaurants often cook with excessive amounts of fat and oil that typically exceed what you would use cooking at home.
  • Fill nutrient gaps with supplementation. There are many vitamins and minerals that have been found to support healthy hearts like Vitamins D, E, K, and B6. Minerals like potassium, magnesium, calcium, and CoQ10 also support healthy hearts. Many of these vitamins and minerals can be obtained through a healthy diet, but it’s not always easy to get enough of everything every single day. Talk to your healthcare provider about which supplements might be right for you to support a healthy heart and healthy life. Remember, quality matters. So when you know what supplements are right for you and recommended by your healthcare professional, be sure to shop with and purchase from a high quality retailer. The Metabolic Web Store has an extensive line of vitamin and herbal supplements that support healthy bodies.* Shop high quality vitamins and supplements, also available for purchase through MRC offices nationwide.
  • Stay active. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. 150 minutes may sound like a lot, but you could meet this by simply being active for 30 minutes five days a week. Try to include a combination of cardio and strength training activities (whether in the same exercise session or by alternating different activities on different days). Don’t forget to stretch in order to help your body recover faster and stay more limber.
  • Maintain a healthy weight. If you are overweight or obese, then your risk of heart disease is increased. Losing even a small amount of weight can make a big difference in your heart health. Focus not only on losing the weight in the short term, but also think about the changes that will be needed in the long term to keep that lost weight off so you don’t get stuck in a yo-yo dieting cycle. According to the Mayo Clinic, repeatedly losing and gaining weight can put stress on the cardiovascular system, leading to changes in blood pressure, heart rate, and blood vessel function.
  • Quit smoking. We all know the dangers of smoking when it comes to our lungs, but did you know that smoking can also have a negative impact on our hearts? Smoking has been shown to damage blood vessels and increase your risk of heart attack and stroke. So if you won’t do it for your mom or for your lungs, quit smoking for your heart!
  • Control blood pressure and cholesterol. High blood pressure and cholesterol can damage your arteries, especially when sustained uncontrolled over time. If you have high blood pressure and/or high cholesterol, you should work with your doctor to diagnose, treat, and monitor these conditions over time.
  • Manage stress. Chronic stress can contribute to heart disease. Now that's a frightening (and stressful?) statistic! The good news is, there are many healthy and low cost ways to manage stress such as exercise, yoga, or meditation. There are several stress management apps and free videos on YouTube that you can use as a starting point for developing a destressing routine.

The Role of GLP-1 Medications in Heart Health

In recent years, a class of drugs called GLP-1 receptor agonists have shown promising results in improving heart health. These medications are not actually new, but their applications towards treating and managing obesity are. GLP-1 medications were originally developed to treat Type II diabetes, with the first FDA approved version being released in 2005. These medications work by mimicking the effects of a natural hormone called GLP-1, which helps regulate blood sugar levels and appetite.

Studies and well documented supporting research have demonstrated that GLP-1 medications may reduce the risk of major adverse cardiovascular events (MACE), including heart attack, stroke, and cardiovascular death. This has been noted particularly in individuals with Type II diabetes and established cardiovascular disease. GLP-1 medications

  • Reduce the risk of major adverse cardiovascular events (MACE), including heart attack, stroke, and cardiovascular death, in people with type 2 diabetes and established cardiovascular disease.
  • Lower blood pressure and cholesterol levels. It's important to note that the effects of GLP-1 medications on blood pressure and cholesterol levels are generally modest, and they vary depending on the specific medication and the individual patient. However, these effects can contribute to the overall cardiovascular benefits observed with these medications.
  • Promote weight loss. As we’ve already discussed above, weight loss can have a profound impact on our hearts, benefiting our overall heart health.

Some of the GLP-1 medications currently approved for use in the US include semaglutide (Ozempic, Wegovy), liraglutide (Victoza, Saxenda), and dulaglutide (Trulicity).

While these medications offer exciting possibilities for improving heart health, they aren’t a one-stop magic bullet. Think of GLP-1 medications as a tool in your toolbox that you use to maintain and make improvements to your health and body. There is no substitute for healthy habits and long term lifestyle changes. GLP-1 agonists should be used in conjunction with a healthy diet, regular exercise, and other preventative measures and as directed by your prescriber or healthcare professional. Want to learn more about GLP-1 medications and see if they may be right for you? Find a local MRC office near you to schedule a free consultation.

Listen to Your Heart: The Importance of Regular Checkups

Regular checkups with your doctor are crucial for maintaining heart health. Your doctor can assess your risk factors, monitor your blood pressure and cholesterol levels, and recommend appropriate lifestyle changes or medications. Don't hesitate to discuss any concerns you have about your heart health with your doctor or healthcare professional. Early detection and intervention are key to preventing and treating heart disease, so don’t be shy about advocating for your health and self.

Taking charge of your heart health is an investment in your future. By adopting a healthy lifestyle and working closely with your doctor, you can significantly reduce your risk of heart disease and enjoy a longer, healthier life. Remember, your heart is in your hands. Make every beat count!

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not meant to be a substitute for medical advice. Check with your healthcare provider before starting or stopping weight loss programs, prescriptions, and products.

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